WOD / Blog
08 July 2026
Warm-Up: Coach’s Choice Strength/Skill: Deadlift 8 x 8 x 8 x 8 x 8 x 8 Stimulus/Focus: Start at 50% and get AHAP. Lift on a 3-minute clock. WOD: 5 RFT (10 Minute Time Cap) 30 Double Unders 15 Kettlebell Swings (1.5/1)(1/25#) Stimulus/Focus: Try to complete all work unbroken. Rest as needed to be ready […]
07 July 2026
Warm-Up: Coach’s Choice Strength/Skill: Split Jerk 5 x 4 x 3 x 2 x 1 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 16 Minute AMRAP 12 Alternating Lunges 8 Pull Ups 4 Handstand Push Ups/Masters (20/15) Seated Dumbbell Presses RX+: Jump Lunges, Chest to Bar, Strict HSPUs (Masters: Handstand […]
06 July 2026
Warm-Up: Coach’s Choice Strength/Skill: Review the back squat and get ready to workout! WOD: Manion 7 Rounds For Time: 400 meter Run 29 Back Squats (135/95)(95/65) In honor of First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, was killed by sniper fire on April 29, 2007 Stimulus/Focus: This workout is challenging on the legs. Try […]
04 July 2026
Warm up: Coach’s Choice Strength/Skill: Review the movements and get ready to work! WOD: CFB 1776 Happy 4th of July from CFB! This workout is meant to be partner style. You complete the runs together and split the work however you would like with one partner working while the other rests. You can also opt […]
03 July 2026
Warm-Up: Coach’s Choice Strength/Skill: Turkish Get Ups Stimulus/Focus: 10 Minutes to review the movement and work up to WOD weight. WOD: 3 Rounds For Time (15 Minute Time Cap) 25 Ring Dips 10 TGUs (1.5/1)(1/25) 25 Pull-Ups Rx+ (2/1.5) and chest to bar pull ups Stimulus/Focus: Attempt to complete each set of work in no […]